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  6. Brazil nut vs. Nutmeg

Brazil nut vs. Nutmeg — In-Depth Nutrition Comparison

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Summary of differences between brazil nut and nutmeg

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin E, vitamin B1, and zinc; however, nutmeg is higher in manganese and fiber.
  • Brazil nut covers your daily need for selenium, 3483% more than nutmeg.
  • Brazil nut has less saturated fat.

These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Spices, nutmeg, ground.

Infographic

Brazil nut vs Nutmeg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Nutmeg
Nutmeg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +105.5%
Contains more PotassiumPotassium +88.3%
Contains more CopperCopper +69.7%
Contains more ZincZinc +88.8%
Contains more PhosphorusPhosphorus +240.4%
Contains less SodiumSodium -81.3%
Contains more SeleniumSelenium +119712.5%
Contains more CalciumCalcium +15%
Contains more IronIron +25.1%
Contains more ManganeseManganese +137.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Nutmeg
Nutmeg
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +227.3%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B3Vitamin B3 +340.3%
Contains more Vitamin B6Vitamin B6 +58.4%
Contains more FolateFolate +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Nutmeg DV% diff.
Selenium 1917µg 1.6µg 3483%
Polyunsaturated fat 24.399g 0.35g 160%
Copper 1.743mg 1.027mg 80%
Manganese 1.223mg 2.9mg 73%
Phosphorus 725mg 213mg 73%
Fiber 7.5g 20.8g 53%
Monounsaturated fat 23.879g 3.22g 52%
Fats 67.1g 36.31g 47%
Magnesium 376mg 183mg 46%
Saturated fat 16.134g 25.94g 45%
Vitamin E 5.65mg 0mg 38%
Vitamin B1 0.617mg 0.346mg 23%
Zinc 4.06mg 2.15mg 17%
Protein 14.32g 5.84g 17%
Folate 22µg 76µg 14%
Carbs 11.74g 49.29g 13%
Potassium 659mg 350mg 9%
Iron 2.43mg 3.04mg 8%
Calories 659kcal 525kcal 7%
Vitamin B3 0.295mg 1.299mg 6%
Vitamin B6 0.101mg 0.16mg 5%
Vitamin B5 0.184mg 4%
Choline 28.8mg 8.8mg 4%
Vitamin C 0.7mg 3mg 3%
Vitamin B2 0.035mg 0.057mg 2%
Calcium 160mg 184mg 2%
Vitamin A 0µg 5µg 1%
Sodium 3mg 16mg 1%
Net carbs 4.24g 28.49g N/A
Sugar 2.33g 2.99g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Nutmeg
Nutmeg
2
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +145.2%
Contains more FatsFats +84.8%
Contains more OtherOther +46.8%
Contains more CarbsCarbs +319.8%
Contains more WaterWater +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Nutmeg
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -37.8%
Contains more Mono. FatMonounsaturated fat +641.6%
Contains more Poly. FatPolyunsaturated fat +6871.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.